Pan-Seared Mackerel with Warm Barley & Fennel Salad
A vibrant and satisfying dish featuring omega-3 rich mackerel on a bed of chewy pearl barley, earthy lentils, and sweet roasted fennel. A zesty lemon-dill vinaigrette brings all the heart-healthy elements together.
1044 calories
$8 per serving
$40 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 100g pearl barley
- 200g cooked puy or green lentils
- 1 large fennel bulb, trimmed and sliced
- 150g cherry tomatoes
- 45ml extra virgin olive oil, divided
- 1 lemon (juice and zest)
- 15g fresh dill, chopped
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Cook the pearl barley according to package directions, usually simmering in water for 25-30 minutes until tender. Drain and set aside.
- 2.While the barley cooks, toss the sliced fennel and cherry tomatoes with 15ml of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes until the fennel is tender and slightly caramelized.
- 3.To make the vinaigrette, whisk together the remaining 30ml of olive oil, the juice and zest of one lemon, minced garlic, and chopped dill in a small bowl. Season with salt and pepper.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes.
- 5.In a large bowl, combine the warm barley, roasted vegetables, and lentils. Pour over half of the vinaigrette and toss gently. Divide the salad between two plates, top with a mackerel fillet, and drizzle with remaining vinaigrette.
Nutrition Information
60g
fat
70g
carbs
22g
fiber
56g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3s from mackerel to reduce inflammation and high in soluble fiber from barley and lentils to help lower cholesterol. The monounsaturated fats in olive oil further support cardiovascular health.
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